Autumn is knocking at the window, which means it’s time for bowls full of color. This easy pumpkin soup recipe is exactly that: silky, golden-orange, and naturally creamy without a drop of cream, made with fresh pumpkin, sweet carrot, and bell pepper.
It’s a flexible, forgiving soup. Use whatever pumpkin or squash you have, add a little ginger if you like some warmth, and finish each bowl with tangy savory feta, a drizzle of olive oil, and a handful of crunchy seeds. It’s comfort food that happens to be full of vegetables.
Why You’ll Love This Easy Pumpkin Soup Recipe
Naturally creamy. Pumpkin and carrot blend into a velvety purée all on their own, so no cream or flour is involved.
Ready in 40 minutes. Everything cooks in one pot, and most of the time is simply simmering.
Flexible. Swap the pumpkin for butternut squash, add a sweet potato, or use zucchini for a lighter, paler version. The method stays the same.
Big flavor on top. Salty (can be marinated or regular) feta, good olive oil, and crunchy seeds turn a simple vegetable soup into something you’ll want to make again.
What You’ll Need
Pumpkin. Sugar pie pumpkin, butternut squash, and kabocha all work beautifully. Choose a pumpkin that feels heavy for its size, with deep orange flesh.
Carrots and bell pepper. These add sweetness and keep the color bright. For the prettiest soup, stick to orange, red, and yellow vegetables. Anything too green, dark, or brown will dull the color.
Aromatics. Onion and garlic form the base, and a little fresh ginger is optional but lovely.
Marinated feta. Jarred feta cubes in oil, ideally with garlic, Mediterranean herbs and olives, are perfect here. The flavored oil doubles as a finishing drizzle. You can, of course, use regular feta and accompany it with green olives and olive oil yourself. I use jarred feta for convenience, and the marinade adds extra flavor to everything it touches.
How to Make Pumpkin Soup with Fresh Pumpkin
1. Sauté the aromatics. Cook the onion and garlic in olive oil over medium heat until soft and fragrant, but don’t let them brown. Stir in the ginger if you’re using it.
2. Add the vegetables. Stir in the pumpkin, carrots, and bell pepper and cook for a few minutes so they’re coated in the oil.
3. Simmer. Add hot water and a bouillon cube, bring to a boil, then cover and simmer until the vegetables are very soft.
4. Add the herbs. Stir in the parsley (and a peeled tomato, if you like) and cook for a couple more minutes.
5. Blend until smooth. Use an immersion blender right in the pot, or blend in batches in a regular blender. Hot soup splatters, so fill the blender no more than halfway and keep the lid vented.
6. Serve. Ladle into bowls and top with feta cubes, a drizzle of olive oil, and a sprinkle of seeds.
Tips for the Best Pumpkin Soup
Don’t brown the onion. Gentle cooking keeps the soup sweet and the color vibrant.
Cut the vegetables to a similar size. Even cubes cook at the same pace and blend more smoothly.
Season at the end. Bouillon and feta are both salty, so taste before adding any extra salt.
Adjust the texture. For a thinner soup, stir in a little hot water after blending. For a thicker one, simmer uncovered for a few extra minutes.
Variations
- Vegan pumpkin soup. Use a vegetable bouillon cube and top with toasted seeds and olive oil, or a plant-based feta.
- Sweet potato pumpkin soup. Replace a handful of the pumpkin with cubed sweet potato for extra sweetness and body.
- Zucchini version. Summer squash works in the same way, though the soup will be paler.
- A little heat. Add a pinch of chili flakes with the garlic.
What to Serve with Pumpkin Soup
Crusty bread or a grilled cheese sandwich is the classic pairing. For something lighter, serve the soup with a crisp green salad.
Storing and Freezing
Cool the soup, then keep it in an airtight container in the fridge for up to 4 days. To freeze, leave off the toppings and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently, adding a splash of water if needed.
Easy Pumpkin Soup with Feta and Olives
A silky, naturally creamy pumpkin soup made with fresh pumpkin, carrot, and bell pepper, finished with marinated feta, olive oil, and crunchy seeds.
4
servings15
minutes25
minutes301
kcal648
grams40
minutesPrevent your screen from going dark
Ingredients
1 1 medium medium yellow onion, finely chopped
2 tbsp 2 tbsp extra virgin olive oil
2 2 cloves garlic cloves, minced
2 tsp 2 tsp fresh ginger, finely grated (optional)
2 lb 900 g pumpkin or butternut squash, peeled, seeded, and cut into 3/4-inch (2 cm) cubes
2 2 medium medium carrots, peeled and cubed
1 1 large large red or yellow bell pepper, seeded and chopped
4 cups 960 ml hot water, plus more to thin if needed
1 1 cube chicken or vegetable bouillon cube
3 tbsp 3 tbsp chopped fresh parsley
1 1 medium medium ripe tomato, peeled and chopped (optional)
salt and black pepper, to taste (see the Notes below)
- For Serving
1/2 cup 100 g marinated (jarred) feta cubes with garlic (and /or herbs) and olives (about 100 g: 25 g each bowl)
1 tbsp 1 tbsp extra virgin olive oil or oil from the feta jar, for drizzling
2 tbsp 2 tbsp mixed seeds (pumpkin, sunflower etc)
Instructions
- Sauté (lightly fry) the aromatics. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook for 3 to 4 minutes, stirring often, until soft and fragrant but not browned. Stir in the ginger, if using.
- Add the vegetables. Add the pumpkin, carrots, and bell pepper and stir for 3 to 4 minutes so the vegetables are coated in the oil.
- Simmer. Pour in the hot water, crumble in the bouillon cube, and bring to a boil. Reduce the heat, cover, and simmer for about 20 minutes, until the vegetables are very soft.
- Add the herbs. Stir in the parsley and the tomato, if using, and cook for 2 minutes more.
- Blend until smooth. Purée with an immersion blender directly in the pot, or in batches in a regular blender, filling it no more than half full and leaving the lid vented, because hot soup splatters. Add a splash of hot water if the soup is thicker than you like, then taste and season with salt and pepper.
- Serve. Ladle the soup into bowls and top with the feta cubes, a drizzle of olive oil, and a sprinkle of seeds. Serve hot.
Notes
- Adjust your added salt according to the saltiness of the bouillon cube you’re using. If not sure or using first time, first add maximum 1/2 teaspoon extra salt, then taste and add slowly more if needed.
- You can roast your seeds, but keep it light, because you want this delicate, subtle soup to be the hero.
- Make ahead: the soup tastes even better the next day; keep it in the fridge for up to 4 days.
- Nutrition: the figures are estimates and will vary with your ingredients.
Nutrition Facts
- Serving Size: 1 serving
- Total number of serves: 4
- Calories: 301kcal
- Fat: 16g
- Saturated Fat: 2.1g
- Sodium: 506mg
- Potassium: 1127mg
- Carbohydrates: 38.7g
- Fiber: 7.8g
- Sugar: 8.8g
- Protein: 5.2g
- Vitamin A: 1492.6mcg
- Vitamin C: 150.2mg
- Calcium: 152mg
- Iron: 2mg
- Vitamin E: 5.2mg
- Vitamin K: 62.1mcg
- Thiamin: 0.3mg
- Riboflavin: 0.1mg
- Niacin: 3.7mg
- Vitamin B6: 0.6mg
- Folate: 93mcg
- Pantothenic Acid: 1.1mg
- Phosphorus: 116mg
- Magnesium: 96mg
- Zinc: 1mg
- Selenium: 1.7mcg
- Copper: 0.3mg
- Manganese: 0.7mg
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Frequently Asked Questions
Do I need cream to make pumpkin soup creamy?
No. Blending the cooked pumpkin and carrots creates a naturally velvety texture. The feta and olive oil on top add richness at the table.
Which pumpkin is best for soup?
Sugar pie pumpkin, butternut squash, and kabocha have sweet, dense flesh that blends smoothly. Large carving pumpkins tend to be watery and less flavorful.
Can I freeze pumpkin soup?
Yes. Freeze the soup without the toppings for up to 3 months, then thaw in the fridge and reheat gently.
Can I make this pumpkin soup vegan?
Absolutely. Use a vegetable bouillon cube and top with seeds and olive oil, or a plant-based feta.
Can I use zucchini instead of pumpkin?
Yes, the method is the same. The soup will just be paler in color and a little lighter in flavor. You might want to add about 1 cup less water to the soup liquid.
